They say breakfast is the most important meal of the day — but if you’re chasing fitness goals, what you eat matters as much as when you eat. The right breakfast can fuel your workouts, build muscle and keep your energy steady all day. Whether you’re lifting, running or just trying to feel your best, these protein-packed breakfasts make it easier and tastier to crush your goals. Why Breakfast Sets the Tone for Your Fitness Goals  Breakfast isn’t just a “morning ritual” — it’s the fuel that powers your day and workouts. Eating a balanced, protein-rich breakfast can kick-start your metabolism, stabilize blood sugar and help your muscles recover and grow after exercise. Skipping breakfast can leave you sluggish, hungry and more likely to snack on empty calories later.  By including high-quality protein, complex carbs and healthy fats in your breakfast, you give your body the tools it needs to perform at its best — whether that’s lifting heavier, running faster or simply feeling energized.  1. High-Protein Greek Yogurt Parfait  If mornings are hectic, a Greek yogurt parfait is a lifesaver. Start with a base of creamy Greek yogurt packed with protein to support muscle repair. Layer on some granola for crunch and slow-digesting carbs, then add fresh berries for vitamins, antioxidants and natural sweetness.  Top it off with a spoonful of nut butter for healthy fats that keep you full longer. The best part? It takes just minutes to assemble, and you can prep a few jars ahead of time for grab-and-go mornings. This parfait isn’t just delicious — it’s an easy way to hit your protein targets while enjoying a breakfast that feels like a treat. 2. Veggie-Packed Omelet with a Twist  Eggs are a breakfast staple for a reason — they’re a protein powerhouse that supports muscle growth and keeps you satisfied. Amp up your omelet by adding spinach, mushrooms and peppers, which are loaded with fiber, vitamins and minerals. Mix in cottage cheese or top with smoked salmon for an extra protein punch. The result? A breakfast that’s as colorful as it is nutritious.  Omelets are also incredibly versatile. You can swap in whatever veggies or cheeses you love, making it easy to avoid breakfast boredom. With a short prep time, you can enjoy a gourmet-quality breakfast that fuels your workouts and keeps your energy steady throughout the morning. 3. Overnight Oats with Protein Boost Overnight oats are the ultimate “prep once, eat all week” breakfast. Start with rolled oats and your choice of milk, then mix in chia seeds, nut butter and fresh or frozen fruit. To make it a protein powerhouse, swap in cottage cheese, Greek yogurt or another natural alternative instead of relying on protein powder — this keeps it wholesome while still supporting your fitness goals.  Let it sit in the fridge overnight, and you’ll wake up to a creamy, satisfying breakfast ready to go. It’s filling, nutrient-dense and perfect for busy mornings. If you’re not into using natural protein sources, you can sprinkle some protein powder over the top of your meal so you get a similar effect with less effort. With endless flavor combos, from banana and peanut butter to berry and almond, overnight oats make it easy to stay on track while enjoying every bite. 4. Smoked Salmon and Avocado Toast  Avocado toast just got a protein upgrade. Start with whole-grain or gluten-free bread, spread a creamy layer of avocado and top with smoked salmon for omega-3s and high-quality protein. Sprinkle with a squeeze of lemon, cracked black pepper or some seeds for extra flavor and nutrition.  This breakfast is satisfying and can support muscle recovery, healthy fats and heart health. Plus, it’s visually stunning and perfect for Instagram-worthy mornings. Quick to assemble yet packed with benefits, smoked salmon and avocado toast proves that a trendy breakfast can also be functional, fueling both your workouts and your day. 5. Protein Smoothie Bowl  Smoothie bowls are as fun to make as they are to eat. Blend frozen bananas, spinach, nut butter and your milk of choice until creamy. For protein, add natural alternatives like Greek yogurt, cottage cheese or seeds instead of protein powder. Pour into a bowl and top with granola, berries or coconut flakes for crunch and flavor.  Smoothie bowls are customizable, nutrient-packed and ideal for post-workout mornings when your body craves quick, high-quality protein and carbs. They’re refreshing, filling and visually appealing — a breakfast that hits all the right notes for your fitness goals while making healthy eating feel like a treat. Rise, Shine and Fuel Your Grind  Fueling your body doesn’t have to be boring or complicated — it can be delicious, colorful and energizing. From creamy parfaits to hearty omelets and smoothie bowls that double as art, these breakfasts prove that eating for your fitness goals is anything but bland. Pick your favorite, mix them up throughout the week and watch how the right fuel powers your progress. Breakfast isn’t just the start of your day — it’s the launchpad for your goals.

Looking and feeling your best can often come with a hefty price tag. Drugstore makeup is much easier to afford, but sometimes has a negative reputation. Skip the trial-and-error process of finding your next favorite cosmetics by checking out the best drugstore beauty products you can purchase from the comfort of your home. They’ll arrive on your doorstep in a few days, saving you time and money. 1. Neutrogena Healthy Skin Liquid Makeup Foundation Trust one of the leading beauty brands to make a liquid foundation product that doubles as sunscreen. You’ll get 20 sun protection factor (SPF) coverage without the oily sheen that follows typical sunscreen products. Apply it and watch it vanish into your skin, soothing red spots and reducing pores. $13.94 from Amazon 2. Essence Lip Liner Your lipstick will stay in place if you wear the liner made by Essence. The matte edging stays all day while feeling silky smooth. Don’t worry about it drying out your lips, either. The formula is gentle and doesn’t need harsh chemicals to retain a high color pigment throughout the day. $7.61 from Amazon 3. e.l.f. Perfect Finish HD Powder People trust e.l.f. for the company’s affordable and reliable quality products. The brand’s HD finishing powder is no different. Apply it after your foundation to hide fine lines and blur your pores. The sheer vegan product is easy on your skin and won’t change the color of any foundation or blush beneath it. $6 from Amazon 4. Maybelline Super Stay Vinyl Liquid Lipcolor Tired of your liquid lipstick smudging when you leave the house? Maybelline’s Super Stay Vinyl Lipcolor won’t disappoint. Use the soft wand to glide it across your lips before letting it dry. The no-budget formula lasts up to 16 hours without making your lips feel restricted or cracked. $9.98 from Amazon 5. wet n wild Color Icon Blush Choosing a good blush is challenging, so make the process easy by going with wet n wild’s Icon line. Thanks to the infused jojoba oil, the varying shades all have a soft glow. You might also appreciate that the product is cruelty-free and vegan, regardless of which shade looks best on your skin. $3.79 from Amazon 6. Revolution Loose Baking Powder Don’t get Revolution’s Baking Powder confused with the can in your kitchen pantry. The cleverly named cosmetic is one of the best drugstore beauty products available. Apply it over your foundation where you would contour a lighter color. When it settles into your skin, you’ll have a natural glow that reduces any excess oil production. $8.33 from Amazon 7. e.l.f. H2O Proof Inkwell Eyeliner Pen Lasting eyeliner shouldn’t feel difficult to find. Try e.l.f.’s Inkwell product and see how it meets your expectations. The thicker eyeliner is easy to apply and dries quickly. You won’t be able to budge it until your makeup remover makes an appearance before bed. Sweat, tears and rain won’t be an issue with the vegan liner that the internet can’t stop raving about. $7 from Amazon 8. NYX Professional Makeup Face Glue Gripping Primer If you’re one of the people who need a hardcore primer to keep your makeup in place, trust NYX’s Face Glue. The clever bottle looks like crafting glue, but secures your makeup better than any bottle of Elmer’s. Smooth it across your skin as your primer and watch as the white coloring disappears. Even with its powerful gripping ingredients, your face won’t feel sticky after application. $8.97 from Amazon 9. L.A. Girl HD Pro.Conceal Undereye bags won’t get you down if you have L.A. Girl’s corrector in your purse. Dab a few dots beneath your eyes and smooth it out with the built-in brush tip. The ingredients neutralize dark spots and won’t fold into any fine lines. You’ll have picture-perfect skin before ever applying foundation. $6 from Amazon 10. Maybelline Lifter Stix Multi-Use Face Stick Restocking multiple contour products might cost more than you want to spend. You don’t have to sacrifice your emphasized cheekbones once you own Maybelline’s Lifter Stix. The product is a contour, bronzer and concealer product in one container. You could use the creamy formula to cover dark spots, touch up breakouts or sculpt your contour lines. $12.99 from Amazon 11. Garnier Micellar Water, Hydrating Facial Cleanser and Makeup Remover Buying makeup wipes every few weeks might feel financially exhausting. Add cleansers to the mix and your shopping bill skyrockets. Garnier can help with that. The company makes a micellar cleansing water that removes makeup while cleansing your pores. You won’t even have to rinse your face after washing it. The product is also safe for sensitive skin, so it’s easy to try. $11.99 from Amazon 12. Neutrogena Hydro Boost Night Pressed Serum Applying a hydrating lotion after removing your makeup restores your skin’s nutrient balance. The practice can also lead to some costly moisturizers. Neutrogena’s Night Pressed Serum has a slightly higher price tag than other drugstore beauty products, but the big container lasts for months with nightly use. Invest in your skin’s health by giving it hyaluronic acid and antioxidants that restore your glow while you sleep. $26.79 from Amazon 13. COVERGIRL Eye Enhancers Eyeshadow Define your eyes on the go with COVERGIRL’S eyeshadow palette. The four-shade product has a compact sponge applicator that fits in any purse. Use the neutral shades to accentuate your eye color without worrying about smudging. The all-day formula resists creasing and is safe to wear if you have sensitive skin or contacts. $7.49 from Amazon 14. Sally Hansen Press-On Nails Many beauty routines wouldn’t be complete without a pair of acrylic nails. Invest in press-ons that give back to your fingertips by trying a Sally Hansen set. The nail glue contains vitamins B5 and E, so your nailbeds will feel extra hydrated after they come off. Shape them however you like — the robust glue will hold them in place while you file, paint and flex each tip. $9.99 from Amazon Enjoy the Best Drugstore Beauty Products You don’t need to pay Ulta-level prices to restock your favorite cosmetics. Achieve your personal style with makeup, supplies and acrylics that get raving reviews every day. Once you place your order, you’ll only be a few days away from a stylish look that didn’t break the bank.

If you’re struggling to put on weight in a world obsessed with losing it, you’re not alone. Whether you’re recovering from illness, training hard, or simply want to build a stronger body, gaining weight can be just as challenging as shedding it. But here’s the good news — it doesn’t have to mean devouring greasy burgers or sugary snacks. Let’s talk about how to fuel your body the right way with foods that help you gain weight and feel good. 1. Why Gaining Weight Can Be Just as Tricky as Losing It If you’ve ever tried to gain weight on purpose, you know it’s not as simple as just eating more food. In fact, gaining weight — in a healthy, sustainable way — can be just as tricky as trying to lose it. While it might sound like a dream to have permission to eat more, the reality is that people who struggle to gain weight often battle poor appetite, fast metabolisms, digestive issues, or even underlying health concerns. Nearly 462 million adults worldwide were underweight in 2020, and many aren’t even aware it’s a health concern. Being underweight can weaken your immune system, impact fertility, cause fatigue, and affect your bones and skin. That’s why it’s important to take a mindful, balanced approach to weight gain. You want to build muscle, nourish your body, and support your overall wellness — not just pack on empty calories. The key is choosing the right foods and eating them in the right way. 2. How Weight Gain Really Works: The Science Weight gain comes down to one core principle: caloric surplus. That means eating more calories than your body burns each day. But don’t worry — it’s not about calorie counting to obsession. It’s about fueling your body with nutrient-dense foods that support energy, recovery, and muscle growth. Your body runs on three main macronutrients: Carbohydrates for quick energy. Fats for long-lasting fuel and hormone support. Proteins for muscle repair and growth. Think of it like building a house — calories are your bricks, and protein is the mortar that holds everything together. If your metabolism is fast or you live an active lifestyle, you’ll need to consume more food more often. And while that may sound like a chore, it can actually be a delicious opportunity. Spoiler alert: smoothies, trail mix, and peanut butter are about to become your best friends. 3. Best Calorie-Dense Foods for Healthy Weight Gain Let’s get to the good stuff — literally. When it comes to gaining weight, it’s all about eating nutrient-rich, calorie-dense foods that don’t leave you feeling sluggish or bloated. Here’s what to stock up on: Healthy Fats Avocados: Creamy, versatile, and packed with heart-healthy fats. Add to toast, smoothies, or salads. Nut butters: Almond, peanut, cashew — spread on rice cakes or spoon it straight from the jar. Olive oil: Drizzle generously over cooked veggies or grain bowls. Nuts and seeds: Keep trail mix or roasted seeds on hand for grab-and-go munching. Protein-Packed Picks Fatty fish like salmon or mackerel: Omega-3s and high protein = double win. Eggs and full-fat dairy: Think Greek yogurt, cheese, or creamy cottage cheese. Chicken thighs or ground beef: Higher in fat (and flavor) than their leaner counterparts. Lentils and chickpeas: Great for plant-based eaters — plus they’re rich in fiber. Carb-Rich Companions Sweet potatoes and brown rice: Complex carbs that fuel energy stores. Quinoa and whole grain pasta: Add bulk to meals without loading up on sugar. Dried fruits: Think dates, raisins, or mango for calorie-dense natural sweetness. Pro Tip: Create a go-to weight gain smoothie with banana, peanut butter, oats, milk, and protein powder. It’s delicious, nutrient-rich, and clocks in at over 500 calories. 4. When and How Often to Eat for Steady Gains If you’re used to eating light or skipping meals, shifting into a weight-gain mindset takes some rewiring. To gain weight steadily, you’ll need to eat more often and space out your meals so your body can digest and absorb all that goodness. A good starting rhythm is three main meals and two to three calorie-dense snacks each day. Try eating every 2–4 hours to keep your energy steady and metabolism humming. Think of it as “feeding your gains.” Here’s a sample eating schedule: 8 AM: Breakfast smoothie 10:30 AM: Nut butter toast or trail mix 1 PM: Grain bowl with avocado and protein 4 PM: Yogurt with seeds and fruit 7 PM: Dinner with carbs, protein, and healthy fats 9 PM: Evening snack like cheese and crackers or a protein shake The goal is no skipped meals, ever. 5. Mistakes to Avoid When Trying to Gain Weight Yes, it’s possible to mess this up — and no, scarfing down fast food isn’t the solution. Here are a few weight-gain mistakes to dodge: Relying on Junk Food: Empty calories may boost your weight, but they also increase your risk of inflammation, fatigue, and fat gain rather than muscle gain. Forgetting About Protein: Your body needs protein to build lean mass. Without it, you might gain fluff instead of strength. Skipping Strength Training: Muscle weighs more than fat — and helps you look and feel strong. Even light resistance workouts will help convert those extra calories into toned tissue. Being Inconsistent: Just like weight loss, weight gain takes time and steady effort. No plan works if you only follow it two days a week. 6. Boosting Calories Without Overeating If your appetite is small or you feel full too fast, don’t worry — there are ways to sneak in more calories without force-feeding yourself. The trick is to eat more calories than you burn and maximize the calories per bite. Try these hacks: Add oils: Drizzle olive or avocado oil on roasted veggies, soups, and grains. Top everything: Add seeds, cheese, or a scoop of nut butter to your meals. Blend your calories: Smoothies and protein shakes go down easier than full meals. Upgrade sides: Swap water for whole milk in porridge or mash potatoes with butter. Avoid low-calorie fillers like diet sodas or rice cakes — they take up room without giving much back. The goal is quality calories, not just quantity. Weigh to Go! Gaining weight the right way isn’t about stuffing yourself with empty calories — it’s about nourishing your body with intention. With the right foods, smart timing, and a sprinkle of consistency, you’ll start to see and feel the difference. Remember: it’s not a race, and it’s definitely not about junk food. It’s about building strength, resilience, and confidence from the inside out.

If you’ve been scrolling through social media lately, you’ve probably seen young girls talking about the 75 Hotter Challenge. It’s a spin on the well-known 75 Hard but with a slightly different vibe. Instead of focusing solely on discipline and grit, this challenge is about building a lifestyle that makes you look and feel more confident, energized and hotter. It’s a glow-up plan rooted in consistency, not extremes.  What is the 75 Hotter Challenge? The 75 Hotter Challenge is a 75-day commitment to structured habits that push you toward self-improvement without leaving you burnt out. While the specifics can vary depending on who’s sharing the challenge online, most versions include six focus areas — movement, nutrition, hydration, self-care, mindset and progress tracking. Here’s what it looks like in practice: Daily Movement You don’t have to do two intense workouts a day like 75 Hard. Instead, the focus is on sustainable activity. That might mean strength training at the gym, taking a long walk outside, following a YouTube yoga flow or even dancing in your living room.  The point is to move your body intentionally for at least 30-45 minutes each day. By making exercise flexible, it becomes less of a chore and more of a habit you actually look forward to. Over 75 days, you’ll notice improvements in strength, endurance and energy levels.  Balanced Eating The challenge doesn’t require one specific diet. It encourages participants to eat intentionally. That might look like cooking more meals at home, eating more vegetables, cutting back on fast food or swapping sugary drinks for something healthier. Some people choose a structured plan like Mediterranean or high-protein eating, while others focus on eating “80/20” — making good choices most of the time while leaving space for treats. This flexibility is what makes it stick. Hydration Goals Water intake is huge here. Many people don’t realize how much being even slightly dehydrated can affect mood, skin and performance. The 75 Hotter Challenge often suggests aiming for around a gallon of water a day, but the key is increasing your intake relative to what you currently drink. For some, that means adding one extra glass at every meal or swapping a soda for water. Keeping well-hydrated results in clearer skin, improved calorie control, better digestion and higher energy levels. Self-Care Rituals This is where the “hotter” part really shines through. Every day, you commit to doing something small that makes you feel good in your own skin. That might be sticking to a skincare routine, applying sunscreen daily, doing a hair mask once a week or even taking five minutes to stretch before bed. These seemingly small habits add up, and after 75 days you notice that your skin glows, your posture improves and your presence feels stronger.  Mindset and Growth  Looking good starts with feeling good internally. That’s why many versions of the challenge include reading a few pages of a personal growth book, gratitude journaling or practicing mindfulness. Reading these kinds of books keeps your mind engaged and positive, while also giving you an outlet. Many participants use this time to reflect on what’s working and what’s not, so they can adjust without guilt. Progress Tracking Part of the fun of the 75 Hotter Challenge is seeing how far you’ve come. People often take progress photos, keep daily checklists or even share their journey on social media. Tracking isn’t about perfection, but rather about motivation. On the tough days, looking back at how consistent you’ve been can give you the push you need to keep going.  Why People Are Obsessed The 75 Hotter Challenge is blowing up because it taps into something people actually want — balance. Most wellness trends lean too far one way. Either they’re hyper-restrictive or way too relaxed to make a difference. This challenge sits in the middle. It asks you to push yourself in a way that’s realistic and customizable. It’s not just about how you look either. Sure, participants often see physical changes, like clearer skin, more toned muscles and weight loss, but the bigger shift is in energy and self-confidence. Many people report feeling sharper at work, calmer in stressful situations and more consistent in other areas of life.  Part of the appeal is social accountability. Because it’s trending, you’ll find people sharing their progress online, posting check-ins and motivating each other. It feels less like a solo grind and more like a community effort, which is often the missing piece in challenges like these.  Tips for Success If you’re thinking about jumping in, here are some strategies to make the 75 Hotter Challenge work for you: Start simple: Don’t overcommit on day one. Pick habits that feel manageable and build from there. Start with walks or body weight routines before tackling harder training if you've never worked out daily.   Plan ahead: Set aside time for workouts, prep healthy meals in advance and keep a water bottle nearby. The fewer decisions you have to make in the moment, the easier it is to stay on track. Stay consistent, not perfect: You’re going to have tough days. You might miss a workout or give in to dessert. That doesn’t mean you’ve failed. Just reset and keep going. Celebrate small wins: Take progress photos, write down non-scale victories and track how your energy improves. It’s motivating to see the changes stacking up, even if they’re subtle at first. Make it personal: The most effective version of the challenge is the one that fits your life. If heavy lifting isn’t your thing, try yoga or cycling. If a strict diet stresses you out, focus on eating better most of the time instead of chasing perfection.  Find an accountability partner: Everything feels easier when you’re not doing it alone. Team up with a friend or share your journey on social media. The encouragement can help you push through on days when motivation dips.  Focus on how you feel: The physical changes are great, but the real reward is in the energy and confidence you gain. Pay attention to your mood, sleep and how your body performs as it’ll remind you that the effort is paying off in more ways than one.  Become the Best Version of Yourself The 75 Hotter Challenge isn’t about becoming someone completely different. It’s about becoming a better version of yourself — one who feels energized, capable and confident. After 75 days of intentional choices, you’ll notice changes in your body, your mindset and the way you carry yourself. 

Greasy hair can feel frustrating, especially when it seems like no matter how often you wash it, the shine comes back within hours. If you’ve ever found yourself tying your hair into a bun or reaching for dry shampoo midday, you’re not alone. Many people struggle with excess oil production, but the good news is that there are simple, effective strategies that can help restore balance. Whether you’re managing oily roots, fine strands that flatten quickly or scalp buildup, these tips will give you actionable solutions that actually work. Understanding Why Hair Gets Greasy Before discussing remedies, it's helpful to understand why your hair might be oily. Your scalp naturally produces sebum, an oil that protects and nourishes the hair and skin. When sebum production becomes excessive or isn’t distributed evenly, hair looks greasy, limp and less fresh. Common triggers include: Overwashing: Frequent shampooing can strip natural oils, causing your scalp to over-compensate. Hormonal fluctuations: Changes during your cycle, pregnancy or stress can increase oil production. Hair type: Fine or straight hair tends to look greasy faster, as oil slides down the strands more easily. Product buildup: Heavy conditioners, styling products or silicones can weigh hair down. Diet and lifestyle: High-glycemic foods, stress and poor sleep can all affect scalp health. Knowing what contributes to your greasy hair is the first step toward managing it effectively. How to Get Rid of Greasy Hair — 12 Practical Tips Getting rid of greasy hair requires a mix of short-term fixes and long-term strategies. Here’s how. 1. Adjust Your Washing Routine Washing your hair too often can make the problem worse. If you shampoo daily, try reducing it to every three days. Use a gentle, sulfate-free shampoo designed for oily scalps. Look for ingredients like tea tree oil to balance sebum, salicylic acid, to exfoliate buildup, and aloe vera to soothe without heaviness.  2. Rethink Your Conditioner Conditioner is essential for hydration, but applying it incorrectly can lead to greasy roots. Always: Apply conditioner only to the middle and ends, not the roots. Choose lightweight, volumizing formulas instead of rich, creamy ones. Rinse thoroughly — any residue can weigh down strands. 3. Master the Art of Dry Shampoo Dry shampoo is a lifesaver for greasy hair, but it works best as a preventive measure. Instead of waiting until your hair looks oily, apply it the night before. This allows it to absorb excess sebum as it forms, leaving your hair fresher in the morning. When choosing a dry shampoo, go for powder-based formulas for a more natural feel. Massage it into your scalp for even distribution, then brush through to avoid residue buildup.  4. Avoid Over-Brushing Brushing stimulates oil glands, moving sebum from your scalp down the hair shaft. While you want some oil distributed, too much brushing can make hair greasy faster. If you’re wondering how to get rid of greasy hair but still keep your hair tidy, brush gently once or twice a day with a wide-toothed comb.  Avoid constant touch-ups or running your hands through your hair. 5. Keep Styling Products Minimal Heavy mousses, serums or oils can quickly make hair appear dirty. If you love styling, stick to lightweight sprays or foams and avoid applying product at the roots. Opt for water-based styling products rather than oil-heavy formulations.  6. Switch Up Your Hairstyle Certain styles are more forgiving on oily hair days. For example: A sleek ponytail disguises greasy roots. Braids add texture and volume, hiding flatness.  A textured bun looks chic and effortless. These not only camouflage greasiness but also help you stretch out wash days. 7. Rinse With Apple Cider Vinegar Apple cider vinegar (ACV) acts as a natural clarifier, helping to dissolve product residue and balance scalp pH. To try it: Mix one part ACV with three parts water. Pour over your hair after shampooing. Rinse thoroughly with cool water.  Use once a week for best results. 8. Try a Scalp Scrub Just as you exfoliate your skin, your scalp benefits from occasional exfoliation too. A scalp scrub removes dead skin, excess oil and product buildup. You can buy a ready-made scrub or make your own using sugar and a few drops of tea tree oil mixed with shampoo. 9. Be Mindful of Your Diet Your wellness routine plays a big role in how to get rid of greasy hair. A diet high in processed sugars and refined carbs may increase oil production. Instead, focus on: Omega-3 fatty acids, found in salmon, walnuts and chia seeds. Leafy greens for antioxidants. Plenty of water to support hydration balance. These foods nourish your scalp from the inside out. 10. Reduce Stress Levels Too much stress can disrupt hormonal balance, leading to overactive oil glands. Incorporating relaxation techniques such as yoga, meditation or mindful breathing can help calm your nervous system — and your scalp. 11. Watch Out For Heat Styling Blow-drying and flat-ironing at high heat can trigger your scalp to produce more oil. If you must use heat, keep tools on the lowest setting and avoid applying heat directly to the roots. You could also try using a lightweight heat protectant spray. 12. Refresh With Natural Remedies In addition to ACV, you can try other natural remedies such as a green tea rinse, lemon juice mixed with water, or witch hazel applied with a cotton pad to oily roots. Creating a Balanced Hair Care Routine When learning how to get rid of greasy hair, consistency is key. Here’s a sample routine to help keep oil in check: Day 1: Wash with gentle shampoo, condition the middle and ends, air-dry or use minimal heat. Day 2: Light dry shampoo application at night. Day 3: Style in a braid or bun, refresh roots with dry shampoo. Day 4: Wash with shampoo, use an ACV rinse and repeat the cycle. Adjust the timing based on your hair type and lifestyle. Beat the Grease With Confidence Greasy hair doesn’t have to dictate your style. By adjusting your washing habits, choosing the right products, and supporting your overall wellness, you can break the cycle of oil roots and enjoy hair that feels fresh and balanced.

Five kilometers is a great starting point for most beginner runners, and sometimes the extent of what people are willing to try. When someone is just starting, they often wonder what the average 5K time is by age, gender and experience. Here's a breakdown of what experts suggest based on your physiology and abilities.  What Is the Average Time to Run a 5K Race? The average 5K time differs by gender and age. For one thing, there are several physiological differences between men and women, while aging impacts physical performance. Men are usually faster than women. Likewise, even the most advanced runners will slow their pace as they age.  Average Time by Gender  Generally, the average 5K time for men is 22 minutes and 31 seconds, and 26 minutes and 7 seconds for women. The 5K world record is actually held by Joshua Cheptegei from Uganda. He ran a 5K in 12 minutes and 35 seconds in 2020.   Average Time by Age Gender only plays a part in 5K finish times — your age matters, too. Data collected by Livestrong suggests that you can complete a 5K in the following times for these age groups: 0 to 20: 40 minutes for women and 32:30 for men 20 to 29: 39:45 for women and 33:45 for men 30 to 39: 40:50 for women and 34:50 for men 40 to 49: 42:30 for women and 35 minutes for men 50 to 59: 45:25 for women and 36:40 for men 60 to 69: 49:10 for women and 40:50 for men 70 and up: 53:20 for women and 45 minutes for men Age and gender are good indications of the average time it takes to complete a 5K. However, other factors — fitness level, consistent training, terrain, genetics and motivation — are also determinants.  How to Improve Your 5K Time When you're just starting to run, completing a 5K race may seem like climbing Mount Everest on your first time out. While it is only a 3.1-mile distance — or about 50 city blocks — it's enough to get your heart pounding every time your shoes hit the ground. To improve your 5K time, you should build these four strategies into your regimen.  1. Find the Right Shoes Every runner needs a good pair of sneakers to prevent injury and maintain foot health. Although online shopping gets a point for convenience, buying running shoes in person is best. An expert at a specialty shoe store can properly measure you and analyze your gait pattern.  For comparison, you should bring your current shoes, socks and inserts to your appointment to compare what you've been wearing to what you're trying on. Typically, you should replace your shoes every 300 to 500 miles, so keep a training log of when you use them and how far you've gone.  2. Don't Skip Workout Day Runners aiming to improve their performance or beat the average 5K time should work out. Strength training helps build muscle, strengthen joints and bones and reduce the risk of injury. About 50% of runners get hurt yearly with runner's knee, stress fractures and iliotibial band friction syndrome in their hopes. Another 25% end up with calf injuries and Achilles tendon injuries. Calf exercises like single-leg raises, stair sprints, toe walking and jump roping enable your legs to absorb the impact better. Just remember to do a significant amount of stretching before every workout.  3. Optimize Nutrition You should eat a full meal containing protein and complex carbs two to three hours before you start running. If you haven't eaten in three or four hours, a carbohydrate-rich snack 30 minutes before you lace up and hit the track will give you the glucose boost you need. Runners should fill their diets with the following foods: Fresh fruits and vegetables Healthy carbohydrates like whole grains, rice and oatmeal Healthy fats, such as olive oil, nuts and avocado Lean protein, including fish, poultry, lentils, beans and tofu Although many diets might tell you to cut back on carbs, they are critical to runners' nutrition. Running uses up blood glucose and glycogen stores for fuel and endurance.  4. Rest and Recover Committing to training to achieve or exceed the average 5K time is commendable. However, you must allow yourself to rest and recover after each run.  Physical therapist Jessica Yeaton at UCHealth SportsMed Clinic in Steamboat Springs reminds runners that remaining in a high-cortisol state hinders healing and may cause injury or illness. To ensure your body receives adequate rest, you should build recovery time into your exercise regimen, such as setting aside days where you take things easy. In fact, these periods can improve your performance.   Frequently Asked Questions What Is the Average 5K Time? It's not so simple to state the average 5K time without factoring in gender, age, fitness level and environment. Men are often faster than women, while your pace slows as you get older. Experienced runners will also likely finish faster than a beginner. Weather conditions, altitude and terrain also influence your run time.  However, to be an above-average runner, you should aim to complete a race under 35 minutes — only 30% of 5K participants finish before the 30-minute mark.  What Is the Average 5K Time for Men? The average 5K run time for men is 22 minutes and 31 seconds. What Is the Average 5K Time for Women? The average 5K run time for women is 26 minutes and seven seconds. What Is the Average 5K Time by Age? You'll begin to run at a slower pace as you age. Young people between 0 and 29 can finish in 40 minutes for women and 32:30 for men. For those in their 40s, women should aim for 42:30 and men should set a goal for 35 minutes. Women and men over 70 can complete their 5Ks in 53:20 and 45 minutes, respectively. What's a Good 5K Time for a Beginner and an Advanced Runner? Beginner runners can finish a 5K in 30 minutes if they train consistently for eight to 10 weeks. Other sources suggest a slower pace for the first time out.  Conversely, advanced runners say a good run time is eight minutes per mile, finishing in 26 minutes. The most experienced athletes can finish in under 20 minutes. It's Not About Time, It's About the Experience Beating the average 5K time based on gender and age may be your goal. You might also just want to exceed your personal best. Regardless, running a 5K is about the experience and how it makes you feel. Sometimes, you're best off forgetting about time and enjoying the moment.